Archive for the tag - lift

How Much Should You Be Able to Bench Press?

Bench-Press“How much can you lift, bro?”

We’ve all heard that question. And we’ve all rolled our eyes when it’s asked. Regardless (and for better or worse), the bench press has become the gold standard in comparing levels of physical fitness.

Go to the gym. Enlist the help of a spotter. Add a comfortable amount of resistance to the bench press. Perform one repetition. With a rest in between, keep adding additional resistance until you reach your limit. When you can’t lift anymore, that’s your one rep max. And when someone asks you how much you can lift, you’ll have your answer.

But how much should you be able to lift?

Screen Shot 2014-04-02 at 11.56.40 AMAccording to data, an untrained 165-pound man can bench press 119 pounds. See chart (at right) for additional data points.

You’ll quickly discover that most untrained or novice exercisers aren’t able to bench press their own bodyweight. Though it’s not necessarily the best measure of physical strength, the ability to press one’s own bodyweight is a common goal for exercisers. Though it doesn’t have a direct implication, it’s a bragging right to which many men and women aspire.

So how much weight should you be able to bench press? There’s no short answer. It depends on your weight, fitness level, goals and a variety of other factors. Though the chart will provide some very guidelines, know that each person is different. And that all of us are at different points on our fitness journey.

The bottom line: If you’re not satisfied with your current level of strength, set a goal and work towards it.

Top 9 Strength Training & Lifting Mistakes.

Improper form is just one of the many mistakes that exercisers tend to make.

I’ve been going to the gym long enough to have seen it all. And though I often have the urge to point out the mistakes of the gym-goers around me, I resist the urge to be that guy. But since you’ve actively solicited my advice, there’s certainly no reason to hold back.

Here are 9 of the most common strength training mistakes that I’ve encountered.

  1. Using momentum. This is huge, and I see it all the time. When you perform a movement for an exercise, it creates momentum. When reversing directions, this momentum can be used to cheat. Unfortunately, it’s not using muscle power – and so this type of cheating should be eliminated. A simple trick is to pause for a second or two before reversing directions – this will absorb the momentum.
  2. Wrong number of reps. The number of reps that you perform for an exercise is entirely dependent on your fitness goals. If you want size, you should probably aim for 4 – 10 repetitions of each exercise. If you want definition, increased endurance or strength (and not size), then you should probably shoot for 10 – 15 repetitions. Whether you are going for 4 or 15 repetitions, you should be fully fatigued on your last rep. And that brings us to our next mistake…
  3. Improper weight. Using the right amount of weight is important. Unless you are just looking to maintain what you’ve got – and not progress – then you should be fully fatigued on your last rep. If you feel like you could do another rep or two, then the weight is too light. Bump it up.
  4. Not progressing. If you’re looking to increase your size or strength, it means you’re going to need to progress to higher levels of resistance over time. Muscles don’t grow unless they are forced to grow – and doing more of the same will only get you more of the same. I recommend the 2 for 2 rule to help know when it’s time to increase the weight.
  5. Doing the same workout each day. A lot of exercisers try to train every muscle group each time they hit the gym. While this is an especially poor practice if you go to the gym often (it can result in over-training), all people will benefit from focusing on different muscle groups on different days. Instead of trying to train every muscle in 45 minute (and not really hit any of them hard), focusing on just a muscle group or two can give you an effective, deep workout.
  6. Not adding variety. Many of us get into workout routines that we like, and then we stick to it. Unfortunately, our muscles adjust to our routines – and stale routines make plateaued results more likely. Try switching things up – change the base of stability, order of your exercises or even try something new.
  7. Improper form. Improper form goes beyond the momentum-based cheating mentioned above. It covers anything from incorrect postures to not using a full range of motion. Compromised form means compromised results. If you think you may be using improper form, then work with a personal trainer – or, at the very least, perform an internet search to see the exercise performed properly.
  8. Resting too long. For most of us, 45 – 60 seconds of rest in between sets does the trick. But those seconds tick by quickly, and it’s easy to take a bit of a cat nap. Watch the clock to make sure you’re not resting too long – it will make your workout much more efficient.
  9. Exercising during pain. If it hurts, stop! Delayed onset soreness is good and healthy – but if you’re experiencing pain while lifting, something isn’t right. Continuing to exercise while in pain is a recipe for serious injury. Moreover, if a muscle is still sore from a previous workout, then it is too soon to train it again. Hold off until the muscle heals.

Did I miss anything? Let me know in the comments below!